I have been in the cold water hundreds of times never experiencing anything like I did that early spring day in Glen Arbor. To eliminate the instant shock of a sudden exposure (and the chance of a dry drowning) I walk slowly, but purposefully in from shore. Standing on the beach in January with wind whipping around and snow pelting my face in nothing but my bathing suit, really gives me time to talk to my mind. I tell myself that we are doing this, that I am in control, and I am perfectly safe. In contrast, if I were to jump off a dock or platform I doubt I could do it safely. That experience doesn’t feel safe at all. But as my feet walk towards the water and my legs start to get wet, my brain is saying, “Oh s*@#, it’s about to get real.” That is the message I want it to get.
Once the bathing suit gets wet you would think that the hard part is over. It isn’t. Although the unmentionables are seeking higher ground and warmer climates, they adapt very quickly. The hardest part is once I am out far enough to squat down to get everything but my head wet to drop down to my neck. Getting my chest (which contains my heart) and shoulders wet, gets very intense. I have never delivered a baby before but have been through the classes multiple times. I learned a breathing technique from those classes when labor pains go from, “Oh, I felt a little something there.” To “Oh boy! This is happening.” That quick and intense burst of breath that they teach to get through those contractions is what I employ. I do this for maybe up to five seconds, and then that’s it. I am acclimated.
I feel like it is important to continue to communicate with the brain and let the brain know that I am safe, I am in control, and this is not a panic situation. Depending on the water temperature, I will stay in for anywhere from three to five minutes. Even though it may be snowing and blowing outside, the water is just cold and wet. There is no wind chill under the water, it is just a constant bone chilling temp. Here is an important point that I learned the hard way. Once the water gets to around 50 degrees or colder, it is important to not submerge your head, no matter how cool you may think it looks. This submersion sends an entirely different set of signals to the brain and heart which cascades into trouble. I have learned to wear a wool hat and to keep my head dry.
Once I have completed my soak, I head back to shore and try to stay low with my body fully submerged for the longest time. Once I get closer to the beach, only then do I stand fully erect and again, walk calmly and intentionally to my towel or jacket. When I first started doing this, I would race to my towel quickly dry off, and bundle back up in my coat. But the more I do this, the more I realize that my body feels warm and I suppose this lasts just long enough for me to get back to the car. On some rare occasions, with subzero windchills, I find the need for a wind block so I don a parka.
The winter of 23 and 24 I managed to repeat this several times every month. This was the first time that I was able to go in all year round. Because it was a relatively mild winter, there were only a few times that I had to scamper across the ice to open water. This current winter I have been in more days than I haven’t, accumulating multiple hours of time spent in the frigid lake. As of this post, I have been in 65 of the last 100 days. By my estimates, this equals 4 and a half hours in the cold water.
The benefits of cold water immersion include: reduced inflammation, improved circulation, improved mental health, and improved immune function, in addition to many others. One benefit that is worth exploring further is the notion that this activity helps to activate brown fat which can help control blood sugar and insulin levels. All of the reading I have been doing universally holds that inflammation is the primer and fuel of most (if not all) disease, followed by blood sugar.
The various blood labs that I have done in the last 3 years indicate higher than ideal inflammation markers. So, in addition to the stress response and immune function improvement, my goal has been to reduce inflammation. I am happy to report that these inflammatory markers have been reduced by over 50% since I have focused on them.
So, I started my cold water journey based on a stunt with my son 10 years ago. Through my illness and recovery, I started doing it in earnest two years ago. I should probably also tell you that I am the last person on earth who thought they would get into cold water on purpose. I love hot showers and hot tubs. I only started based on the impact it would have on my stress response and immune function. I was a person motivated to feel normal and healthy again. I was desperate. What started as a desperate attempt to get better has turned into both the means for that improvement and a new passion. An added benefit is the reduced inflammation and improved mental health benefits.
I am not recommending that anyone follow this same protocol. I only want to share my version of taking ownership in health outcomes. Sadly, I have become more skeptical of the traditional means of treating and preventing disease. I have learned that no one has a more vested interest in my health and longevity than me. My insurance company doesn’t, my doctor doesn’t, and the hospital doesn’t. I have very close friends in the healthcare system and by no means want to imply that they are part of the problem. They are highly skilled and trained practitioners. But they have limits to how much time they can care for any one person. I have all the time in the world to spend on me, and that is what I have been doing these last several years.
Please understand that cold water immersion carries a risk. This post is not advice. I am simply illustrating my experience with it. If interested consult with a medical professional first.